Approximately 3 billion individuals worldwide suffer from obesity or are overweight. Globally, the "obesity epidemic contributes significantly" to the prevalence of heart diseases and several chronic illnesses. A recent study found that even if a person's body mass index is within a healthy level, they are more likely to develop heart disease if they have excess fat around their midsections and important organs. Obesity is linked to an increased risk of coronary artery disease and cardiovascular disease-related mortality. Belly fat is also known as abdominal fat and visceral adipose tissue, or VAT. High blood pressure, Type 2 diabetes, excessive cholesterol, and sleep disturbances are all exacerbated by it.
The waist-to-hip ratio or the waist circumference to height ratio (which encompasses body size) are the parameters that are often used to assess if a person has excessive belly fat. It has been demonstrated that this metric may predict cardiovascular mortality irrespective of BMI, a weight-and-height-based indicator of obesity.
Let’s learn more about the risks of increased belly fat to the heart and overall health.
What Is Visceral or Belly Fat?
Visceral fat is the type of fat that surrounds internal organs in the abdomen. Your stomach, intestines, liver, and other internal organs may be encircled by it. It is common and good to have some visceral fat. Everybody does. You may protect your inside organs with this fat. It is sometimes referred to as "active fat" due to the fact that it alters how your body works. However, having too much visceral fat is unhealthy. Health issues including diabetes, heart disease, and stroke are more likely to occur as a result.You cannot see visceral fat, although this kind of fat may accompany a larger belly that is visible from the outside. Also, you may have visceral fat inside of you even when you have a flat stomach and minimal visible fat. But normally, when your overall body fat increases, so does your visceral fat.
You can only determine the exact amount of visceral fat you have with an abdominal scan, but your doctor won't advise you a test for that reason alone. Using a basic tape measure, you may estimate it based on your waist measurement if you want a rough estimate at home.
"Subcutaneous" refers to under the skin. Therefore, the fat just beneath your skin is known as subcutaneous fat. This kind of fat may be more prevalent in your tummy, thighs, butt, and hips.
This kind of fat is pinchable. Visceral fat is too deep under your abdominal muscles. Therefore it's not pinchable. Your abdomen and other areas of your body may have subcutaneous fat. The majority of your internal organs are present deep within your belly, which is where visceral fat is exclusively present. Approximately 90% of body fat in most people is subcutaneous, or beneath the skin. Deeper visceral fat makes up the remaining 10%.
What are the Heart Health Risks of Visceral or Belly Fat?
Any excess body fat might be harmful to one's health. However, visceral fat is more likely to increase your risk for major health problems than the fat that is just beneath your skin. Many illnesses are closely associated with excess belly fat, including heart disease, Alzheimer's, cancer, type 2 diabetes, stroke, and high cholesterol.Researchers believe that visceral fat produces more of several proteins that restrict blood vessels and cause inflammation in your body's tissues and organs. That may raise your blood pressure and lead to other issues. The risk of following diseases associated with heart disorders is increased with increased visceral or belly fat:
- Belly Fat & Heart Diseases: Research has indicated a connection between heart disease and visceral fat. According to one study, women who had the largest waists in relation to their hip sizes had double the risk of developing heart disease. The risk of heart disease increased by 10% for otherwise healthy nonsmoking women whose waist circumference increased by 2 inches. However, visceral fat is not explicitly measured in a lot of overall body examinations.
- Belly Fat & Hypertension: Hypertension, a significant risk factor for heart disease, has also been connected to visceral fat. This kind of fat, which envelops important organs, produces hormones and inflammatory chemicals that can cause arterial stiffness, elevated cholesterol, and insulin resistance. These alterations lead to high blood pressure, which puts stress on the heart and raises the risk of heart attacks, strokes, and heart failure.
- Belly Fat & Stroke: Studies have indicated that individuals with greater levels of visceral fat are more likely to suffer a stroke, often at an earlier age, while the exact reasons remain unknown. Visceral fat raises the risk of blood clots and blockages in the arteries supplying the brain by causing insulin resistance, high blood pressure, and chronic inflammation.
- Belly Fat & High Blood Cholesterol Levels: Higher cholesterol levels, especially "bad" LDL cholesterol, are directly linked to visceral fat and raise the risk of heart disease. Fatty acids and inflammatory chemicals are released into the circulation by this dangerous fat, which interferes with lipid metabolism and raises LDL cholesterol while lowering "good" HDL cholesterol. These alterations raise the risk of heart attacks, strokes, and other cardiovascular problems by causing atherosclerosis, or plaque accumulation in the arteries.
- Belly Fat & Type 2 Diabetes: Insulin resistance, a major contributor to the development of type 2 diabetes, is closely associated with higher levels of visceral fat. This eventually results in persistently elevated blood sugar, which raises the risk of diabetes and exacerbates heart disease, hypertension, and cholesterol abnormalities.
Tips to Reduce Belly Fat
To help you shed visceral fat, you don't need to undertake any particular activities or adhere to a certain diet. Simply adhere to the standard methods for improving your fitness and health. If you have too much visceral fat, you can reduce it with the same practices you would use to decrease weight or improve your health.- Stay Active to Loose Belly Fat
- Eat Healthy
- Sleep Well
- Reduce Stress Levels
- Avoid Alcohol
Conclusion
Experts advise that both BMI and abdominal measurements be taken into account during routine checkups since they may indicate a higher risk of heart disease, even in those of normal weight. Fat buildup around the liver is also associated with abdominal obesity. This often results in non-alcoholic fatty liver disease, raising the risk of cardiovascular disease.Discover how belly fat impacts your heart health and increases the risk of cardiovascular disease. Get personalized advice from our expert cardiologist Asian Heart Institute. Book your consultation now!
FAQs
Q1: Can belly fat alone increase my risk of heart disease?A: Yes. Even if your overall weight seems normal, excess visceral fat can increase the risk of heart disease by raising blood pressure, cholesterol levels, and inflammation.
Q2: How does belly fat contribute to high blood pressure?
A: Visceral fat releases inflammatory substances that cause arterial stiffness, making it harder for blood to flow smoothly, leading to hypertension (high blood pressure).
Q3: Can losing belly fat improve heart health?
A: Yes! Losing visceral fat through a healthy diet, regular exercise, and lifestyle changes can significantly lower blood pressure, improve cholesterol levels, and reduce inflammation, protecting your heart.
